09Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
EMOM 10: Core
Abmat sit-ups
Russian twist
Flutter kicks
Scissor kicks
Ankle touches
Hollow rock
Plank (forearms) alt touches
Side plank (right) pulse
Side plank (left) pulse
Plate ceiling crunches
***
5 sets
8 DBs shoulder press
8 DBs Upright rows
8/8/8 Angle delt raises/front delt raises/Arnold press
***
3 sets
8 DBs Skull crushers
8 Plate tricep ext (behind the neck)
09Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
with partner 3x:
100 m run
10 partner plank high 5's
10 synchro jumping jacks
Push Press (5x5 build)
SuperBowl Sunday Partner Workout (No Measure)
Buy in: 200 ft (4 laps) partner carry or wheelbarrow
In remaining time AMRAP
30 wallballs
20 burpee
30 box jumps
20 sandbag to shoulder
30 cals on machine
09Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up: (8 minutes)
8:00 : For Quality
:45 second Row
6/6 Single Arm Dumbbell Upright Rows
6/6 Single Arm Dumbbell Strict Press
:20 second Hollow Hold
1 Wall Walk + 10 second Wall Facing Handstand Hold
—
Specific Prep / Primer (4-6 minutes)
200m Row
10 Abmat Sit-Ups
5 Dual Dumbbell Push Press @ Warm-Up Loads
200m Row
10 Abmat Sit-Ups
5 Dual Dumbbell Push Press @ Working Loads
"Paloma" (AMRAP - Rounds and Reps)
20:00 AMRAP
300m Row
20 Abmat Sit-Ups
10 Dual Dumbbell Push Press
Dumbbells: (2x(Rx50/35, S 40/25))
--
Goal: 6+ Rounds
Stimulus: Muscular endurance, core stability, and aerobic capacity
RPE: 7-7.5/10
Primary Objective: Keep each working round to under 3:00 minutes
Secondary Objective : Maintain a consistent pace and stroke rate on the rower that allows for recovery without taking your foot totally off the gas.
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
08Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
Mobility Prep and Body Heat: (8 minutes)
3:00 Cardio Choice
10 PVC Pass Throughs
5/5 PVC Pipe Around the Worlds
:20/:20 second Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
General Warm-Up (4-6 minutes)
2 Sets: For Quality
5 Hang Muscle Snatch
8 Scapular Pull-Ups + 6-8 Bar Kip Swings
5 Up Downs
10 Alternating Box Step-Ups
Specific Warm-Up / Primer (6-8 minutes)
5 Hang Power Snatch + 5 Low Hang Power Snatch (Empty Barbell)
5 Pull-Ups (Jumping /Strict / Kipping / Butterfly)
3 Burpee Box Jump Overs
–
Add Loads
Go Over Kipping and Butterfly Pull-Ups + Barbell Cycling
–
7 Power Snatch
7 Pull-Ups
5 Burpee Box Jump Over
3 Power Snatch
3 Pull-Ups
1 Burpee Box Jump Overs
"Manhattan" (Time)
2 Person Team
For Time: Waterfall
27 Power Snatch
24 Pull-Ups
21 Burpee Box Jump Overs
21 Power Snatch
18 Pull-Ups
15 Burpee Box Jump Overs
Rest 3:00 minutes
21 Power Snatch
18 Pull-Ups
15 Burpee Box Jump Overs
15 Power Snatch
12 Pull-Ups
9 Burpee Box Jump Overs
Barbell Load:(Rx 75/55, S 65/45)
Box Height: (Rx24/20, S 20/16″)
Score = Total Time to Completion from when partner 1 starts Power Snatch and partner 2 finishes last set of Burpee Box Jump Overs
--
Goal: 18:00 - 22:00
Time Cap: 25 minutes
Stimulus: Barbell Cycling / Grip Endurance / Full Body Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set of Burpee Box Jumps in under 2:00 minutes
Secondary Objective: Maintain big sets on the barbell of 8+ reps each set
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
07Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
3 min machine
Updog/down dog
Bird dog
Thread the needle
Inchworm w/ push up
Straight leg kick up
Glute bridge
Cossack squat
Leg swings
Arm circles
Power clean complex (1 power clean
1 hang power clean)
Ring dips and pull up practice
12 min AMRAP (No Measure)
3 pull up or variation
3 ring dips or variation
6 power cleans or db power cleans
6 lateral burpees over bar
07Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
Mobility and Body Heat (4 minutes)
400m Run
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization
General (4-6 minutes)
2 Sets:
200m Run
10 Air Squats
10 Down Dog Toe Touch
:20/:20 second Single Leg Glute Bridge Hold
20 Glute Bridges
Specific Barbell Prep (6-8 minutes)
With an Empty Barbell
6 Overhead Squats
6 Front Squats
6 Back Squats
–
Add Light Load
–
4 Overhead Squats
4 Front Squats
4 Back Squats
—
Add Moderate Load
–
2 Overhead Squats
2 Front Squats
2 Back Squats
–
Then Start the Clock for the 5RM Back Squat
Back Squat (Take 12:00 minutes to Establish a Heavy 5 Rep for the Day)
--
The goal is to build to around 8 RPE , so leaving some room in the tank for a little more in a couple weeks. Those really feeling it today, push it and get a new 5RM, but we are looking for our peak to come in a couple weeks down the line.
Conditioning Specific Primer (2-3 minutes)
:15 second Line Hops
3 Overhead Squats
:15 second Line Hops
3 Front Squats
:15 second Line Hops
3 Back Squats
"Dark 'n Stormy" (Time)
For Time:
400m Run
20 Overhead Squats
400m Run
25 Front Squats
400m Run
30 Back Squats
Barbell: (Rx 115/75, S 95/65)
--
Goal: 11:00 - 15:00
Time Cap: 15:00
RPE: 9/10
Stimulus: Squat Stamina and Running Capacity
Primary Objective: Go Big On Squats
Secondary Objective : Consistent Run Paces